Chef’s Recipe: Marinades
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Chef Susan Fornek runs our Atlanta team building kitchen. She is a graduate of the Cooking and Hospitality Institute of Chicago, and has also cooked and trained in Florence, Venice, Asti and Bologna, Italy. In Chef’s accomplished career, she has cooked at the Ritz Carlton Chicago, Emory University, Van Gogh’s Mediterranean and Cisco Systems.
Marinades
Do you know why we marinate meat? Marinades are typically acidic (using vinegar or citrus) to help tenderize the meat while the other additives like herbs and spices make dishes taste great.
Since February is Cancer Awareness month, I wanted to share some interesting information with you about one of the great health benefits of marinades. When we grill meat at high temperatures (such as over an open flame on the grill), meat will produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which increase your risk of cancer.1 However, according to the the American Cancer Research Institute, marinades reduce these HCAs by up to 99%.
Plus, store bought marinades are not only expensive, they’re filled with so many unpronounceable ingredients, I worry about what that does to our bodies over time. It’s easy to make your own marinades at home with simple ingredients in just minutes. Making these yourself saves money, plus you know exactly what’s in them.
So, to save your meat and save your body, I want to share two of my favorites marinades with you today!
Both of these recipes work well with several of our menus. The honey-balsamic is great with our steakhouse menu (on the steak or even as an alternative dressing for the salad). It’s also amazing with the hens on our Bistro menu. The gremolata is so versatile, it makes a nice sauce and pairs well with our Chicken Milanese and also works well with the hens.
Honey-Balsamic Glaze
The first, a Honey-Balsamic Glaze, is perfect for marinating lamb, chicken or steaks (for steaks, simply add a little olive oil, salt and pepper). You can brush this on burgers and vegetables while they’re on the grill or even use it as a base for a salad dressing.
Ingredients
- 2 cups balsamic vinegar
- 2 sprigs rosemary, sage or a generous bunch of thyme
- ¼ cup honey
Instructions
- Place vinegar in a small saucepan and fresh herb of choice.
- Simmer over medium heat until reduced by about half (approximately 20-30 minutes).
- Remove herbs and whisk in honey.
- Taste and adjust sweetness if necessary.
- Transfer to a canning jar and it will keep for months in the refrigerator.
Gremolata
The other marinade is a Gremolata that works beautifully as a marinade for lighter cuts of meat like chicken, pork loin, fish and even shellfish. This is also a traditional condiment for osso bucco (braised lamb or veal shanks).
Ingredients
- 1 bunch Italian parsley
- 4 cloves of garlic
- Zest from 2 lemons
- 1 cup extra virgin olive oil
- Salt and pepper to taste
Instructions
- Chop parsley, then add garlic cloves and mince the two ingredients together.
- Place in a medium mixing bowl and add lemon zest.
- Slowly add olive oil (like a light drizzle) while whisking continuously (this will form a pesto of sorts).
- Add salt and pepper to taste.
1 source: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet#q1
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